Cross heart bicep curl. Now, keep breathing. Its so easy to hold your breath. Other arm. And then youre going to do them both together. Take a breath. Let it go. And now well do what i call a hammer curl. Relax your shoulders, and just as though youre holding a hammer. And try your other arm now. And again. Were going to do two more here. And two more here. And now lets do two with both arms. Good work. Now, just turn your palms up and wiggle your fingers. Im afraid youre holding onto those way too tight. Roll your shoulders back. And were going to do some minisquats. Feet just a little more than shoulder width apart. Good alignment first. And i want you to get into that nice squat position. And back up. And again. Now, this next time well start adding some arms. So youll stay in that squat and take the bicep curl up here to the side. And if you want to stand up without bending your knees, thats just fine. Come up, take a breath in, and breathe out. Now bend the knees slightly. Ready with the other arm . Up. Keep that nice slow pace. You only have two more over here. Were going to stand up, straighten those legs. Shift the weight side to side. Now, we worked the front of the arms, the biceps. Well work the triceps now. So, get into good alignment. Well just concentrate on the arms at this point. Hand is right here by your pocket. Extend your arm. And bend it. Extend and bend. That does it for this arm. Relax it. Put the other arm right by your pocket. And extend and bend. Two more. Heres your last one. Good work. Check your posture again. Roll your shoulders. Just loosen up here. And now tighten, lift and pull the chin back. Youre going to shift your weight to one leg and put the weight on the other. Extend it and bend it. This is mainly for your quadricep muscles that stabilize your kneecap. And change legs. Relax. And now lift your knee. Put the weight on. Extend and bend. How are you doing . Okay. Wiggle your knees, your hips, and then get everything into good alignment. Were going to put this weight right here and lift to the back. And lift to the back again. Again. And one more time. And now lets do it on the other side, lifting your leg to the back. All the weight is here. Weight is right on the back of your leg. And youre going to lift. And down. Lift and down. Two more. Lift. And down. One more. Lift. And down. Now, just take the arms out to the side, down into a squat. And down. Now, stand tall. Take your arms to the side. And youre going to lift to the back. Its lift. And lift. This time when you lift, bend the elbows up and down. Up and down. Good work now, you can put your weights away and well move on to stretching. Okay. We always start with good alignment for one good reason. If the joints arent aligned perfectly, theyre going to have more wear and tear on them and youll put more stress on certain muscles. So get everything into alignment. That means tightening here gently, lifting up the rib cage. There you go. That neck is important. Pull it back. Feel the stretch right back there . Now, youre going to reach out with one arm, and i want you to keep your arm relaxed, but push through your palm. Can you feel that going up your arm . Slowly lower it. And sweep your arm overhead. And now push your arm out again, but this time pull it back. Keep pushing through that palm. Slowly lower it. And overhead. Now well try the same thing over here. Push out. Slowly lower. And overhead. Lets do it again. Push out to the side, but take your arm just a little farther back so you can feel a stretch right there. Then let it go. And overhead. Good job now, bring your one elbow up here. I want you to pat yourself on the back. You did a good job. And pull the elbow youre getting a tricep stretch, but youre also giving yourself a pat on the back. Now bring your arm across. And across. And were going to do an inner thigh stretch first. Put your hands behind. Pull your shoulders back. Come back to center. Can you feel that stretch on your straight leg . Can you feel it . I can. Okay, good. Now, pull your elbows back and then come back to center. And were going to just do a quad stretch. Bend your knees and grab your pant leg. Pull up. And bend your knees and pull your pant leg. And up. Lets open up. Pull your shoulders back and down. Open that chest. Take a deep breath in. Let it go. And one more time. Deep breath in. And let it go. Reach out to the sides. Thank you so much for being here. Keep reaching out with us for a better day. For information on sit and be fit workouts, including those for specialty conditions, or for a complimentary copy of the sit and be fit newsletter, write. Or call tollfree. Or visit our web site. Closed caption productions www. Ccproductions. Com from the editors of cooks illustrated magazine, its americas test kitchen with your host christopher kimball, featuring test kitchen chefs julia collin davison, bridget lancaster, becky hays, with adam ried in the equipment corner and jack bishop in the tasting lab. Discover the secrets of americaremostood testers and tasters, today on americas test kitchen. Today on americas test kitchen, chris takes a trip to paris in search of the best croissants. Next, julia shows chris how to make foolproof croissants at home. Then, becky reveals the secrets to flawless crepes. Thats all right here on americas test kitchen. Americas test kitchen is brought to you by dcs by fisher